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Guide FULL LEANMAXXING GUIDE (FATCELLS GTFIH)

unknown mtn

unknown mtn

6”2 - lhtn (org rating) - i’m white not ethnic
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A lot of this will be water to a lot of you esp if you are a gymcell - I also used ai for formatting
There’s obviously so many techniques for fat loss, this is just what i did to lose 70lbs

IMG_1427.webp
IMG_1273.webp

Leanmaxxing Guide​

Getting lean = lowering body fat while keeping as much muscle, energy, and your mental health intact.




1. Nutrition First (The Foundation)​

Fat loss comes down to consistently eating less calories than you burn.

  • Prioritize protein to preserve as much muscle as possible(if gymcell)
  • Build your meals around the following:
    • Lean protein (chicken, fish, eggs)
    • Fruits: (Natural Sugars + nutrients)
    • Vegetables (volume + nutrients)
Basically: eat foods that fill you up without blowing up your calories.




2. Counting Calories (Tools + How to Do It)​

Counting calories is the most reliable ways to get lean

What I use

How to use

  • Estimate your maintenance calories using the calculator
  • Choose your plan
  • Track your intake daily (accuracy and consistency matters more than perfection)
Important: age matters!!!! DO NOT GO INTO A DEFICIT IF YOU ARE STILL DEVELOPING!

  • If you are under 18:
    Do not focus on calorie counting or deficits. Your body is still developing.
    • Focus on:
      • Eating mostly whole foods
      • Getting enough protein
      • Staying active
      • Drinking enough water
  • Trying to aggressively diet while growing can cause real problems (energy, hormones, development) IT WILL LOOKSMIN YOU IN THE LONG RUN



3. Water & Diet​

Water intake

  • Aim for 2–4 liters per day depending on bmi. The higher the more water you need.
  • Benefits:
    • Can help with controlling hunger
    • Reduces water retention (obviously water jfl)
    • I run 3-4x a week and im 20bmi, so I am for 3.5L of water a day
Diet structure tips

  • Eat high-volume foods (vegetables, fruit, potatoes)
  • Do not drink your calories! (sodas, juices) (diet options are a great choice)
  • Keep meals consistent so you’re not constantly guessing
A lot of “hunger” is actually just being thirsty or poor food choices, not actual caloric need.




4. Chemical Appetite Suppression​

ADHD medications​

Medications like Adderall or Ritalin can help reduce appetite

It works by flooding your brain with the dopamine you would normally get from eating. Also some sides like nausea and dry mouth can make eating sound unappealing. In addition to all this, you may just get so locked into a task that you forget to eat. Shit happens.

  • This effect is:
    • Short-term
  • Using them for fat loss instead of medical need is generally not advised:
    • Can mess with hunger regulation long-term
    • Risk of dependency and side effects
    • Keep in mind rebound hunger is a thing, as the drug wears off you are prone to over-eat after.
    • IT WORKS THOUGH. IF YOU WANT TO BE LEAN AND DO NOT CARE ABT HEALTH THEN CONSIDER THIS BUT I AM NOT ADVISING IT UNDER ANY MEANS

Nicotine​

Nicotine (vapes, cigarettes, etc.) can stop cravings surprisingly well.

Nicotine binds to nicotinic acetylcholine receptors a3 b4 and a4b2 in the hypothalamus, mimicking a state of being full. It literally tricks your brain into thinking you’re not hungry

  • Keep in nicotine is:
    • Highly addictive
    • Negative effects on health

If your fat loss plan relies ONLY on suppressing hunger chemically, it’s not good enough. You’re better off fixing diet structure first, then resorting to this if more results are needed. I DO NOT SUGGEST AT ALL DO NOT SUE ME JFL.

If I missed anything feel free to add, i'll edit this post over the next week.

Contributor badge when i got hella solutions too :)




@1894 @Adam2.0 @Catlady @chudlite67 @foidslayer @genio @hersheykiss @isntnotrepellent @internetbirth
 
Last edited:
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Where is Reta clen dnp tirza carb cycling ect its an ok guide but this is just counting calories its not that hard
 
Perceval said:
Where is Reta clen dnp tirza carb cycling ect its an ok guide but this is just counting calories its not that hard
Click to expand...
i shoulda prefaced better this is just the stuff i did to lose 70lbs
 
unknown mtn said:
A lot of this will be water to a lot of you esp if you are a gymcell - I also used ai for formatting
There’s obviously so many techniques for fat loss, this is just what i did to lose 70lbs

View attachment 332026View attachment 332020

Leanmaxxing Guide​

Getting lean = lowering body fat while keeping as much muscle, energy, and your mental health intact.




1. Nutrition First (The Foundation)​

Fat loss comes down to consistently eating less calories than you burn.

  • Prioritize protein to preserve as much muscle as possible(if gymcell)
  • Build your meals around the following:
    • Lean protein (chicken, fish, eggs)
    • Fruits: (Natural Sugars + nutrients)
    • Vegetables (volume + nutrients)
Basically: eat foods that fill you up without blowing up your calories.




2. Counting Calories (Tools + How to Do It)​

Counting calories is the most reliable ways to get lean

What I use

How to use

  • Estimate your maintenance calories using the calculator
  • Choose your plan
  • Track your intake daily (accuracy and consistency matters more than perfection)
Important: age matters!!!! DO NOT GO INTO A DEFICIT IF YOU ARE STILL DEVELOPING!

  • If you are under 18:
    Do not focus on calorie counting or deficits. Your body is still developing.
    • Focus on:
      • Eating mostly whole foods
      • Getting enough protein
      • Staying active
      • Drinking enough water
  • Trying to aggressively diet while growing can cause real problems (energy, hormones, development) IT WILL LOOKSMIN YOU IN THE LONG RUN



3. Water & Diet​

Water intake

  • Aim for 2–4 liters per day depending on bmi. The higher the more water you need.
  • Benefits:
    • Can help with controlling hunger
    • Reduces water retention (obviously water jfl)
    • I run 3-4x a week and im 20bmi, so I am for 3.5L of water a day
Diet structure tips

  • Eat high-volume foods (vegetables, fruit, potatoes)
  • Do not drink your calories! (sodas, juices) (diet options are a great choice)
  • Keep meals consistent so you’re not constantly guessing
A lot of “hunger” is actually just being thirsty or poor food choices, not actual caloric need.




4. Chemical Appetite Suppression​

ADHD medications​

Medications like Adderall or Ritalin can help reduce appetite

It works by flooding your brain with the dopamine you would normally get from eating. Also some sides like nausea and dry mouth can make eating sound unappealing. In addition to all this, you may just get so locked into a task that you forget to eat. Shit happens.

  • This effect is:
    • Short-term
  • Using them for fat loss instead of medical need is generally not advised:
    • Can mess with hunger regulation long-term
    • Risk of dependency and side effects
    • Keep in mind rebound hunger is a thing, as the drug wears off you are prone to over-eat after.
    • IT WORKS THOUGH. IF YOU WANT TO BE LEAN AND DO NOT CARE ABT HEALTH THEN CONSIDER THIS BUT I AM NOT ADVISING IT UNDER ANY MEANS

Nicotine​

Nicotine (vapes, cigarettes, etc.) can stop cravings surprisingly well.

Nicotine binds to nicotinic acetylcholine receptors a3 b4 and a4b2 in the hypothalamus, mimicking a state of being full. It literally tricks your brain into thinking you’re not hungry

  • Keep in nicotine is:
    • Highly addictive
    • Negative effects on health

If your fat loss plan relies ONLY on suppressing hunger chemically, it’s not good enough. You’re better off fixing diet structure first, then resorting to this if more results are needed. I DO NOT SUGGEST AT ALL DO NOT SUE ME JFL.

If I missed anything feel free to add, i'll edit this post over the next week.

Contributor badge when i got hella solutions too :)




@1894 @Adam2.0 @Catlady @chudlite67 @foidslayer @genio @hersheykiss @isntnotrepellent @internetbirth
Click to expand...
did u tag me in this because ur trying to tell me something or u want a bump
 
Perceval said:
I wanna get to 225 man
Click to expand...
i was fat and bloated, but i was fucking huge lmao

how tall r u? im 6”2 so it was fairly easy with mk + test e 2 years training
 
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